15 Minute Lifts

Hey all!! My current workout goals are: feel good – strong and also light; making working out a PART of my life that enhances it, not making my whole life about working out. This workout plan includes lifting, stretching, walk/jogging, and plyometrics/core.

I believe each person is unique and different things work for different people, but sometimes it’s nice to have a framework to start from and pick the things you like/dislike to make it your own! So here’s what I’m up to — feel free to copy it, share it (tag me @RebekahKFit if you like it or post it!), and modify it to your liking!

“Did you know heavy weight lifting is the best defense against aging, keeps shopping for clothes enjoyable, and gives you the ability to lift and play with your children and grandchildren?” – Erika Nall

Set 1: I did 3 rounds of this set

8 squats on the smith machine – 60lbs focusing on getting to my full depth

8 Bench Press – 85lbs

8 Alt. Bicep curls (this is 8 each arm) — 50lbs (25lb dumbbells)

Set 2: 3 Rounds

8 Walking Lunges (this is 8each leg) — 50lbs

8 Lat Pulldowns – 75lbs

I just kind of wing it with how I choose my sets and reps. I choose a challenging weight for the number of reps I am doing. When I can easily do that weight (like the last 2 reps are pretty much like the first 2), then I increase my weight by 5-10lbs.

Supplements:

The basic supplements I use:

Gains in Bulk – code RebekahC10 for discountMy must-haves (I take these on vacation with me) — Digestive Enzymes/Probiotic– I use 2-3 with 2meals a day

Thanks for checking out my page. I hope this helps either get you started, or is a fun way to challenge/switch up your current routine. Tag me @RebekahKFit if you try it – I’d love to repost you and connect with you 🙂